John Krasinski Diet Plan

You must have heard the age-old adage which says, “We become what we eat”. And if one has to build a physique that exudes strength and athletic conditioning, one would have to feed his body accordingly. When John Krasinski was offered the opportunity to play the character of a Navy SEAL, he made drastic changes in his diet plan to attain the physique of a soldier. Being a dedicated actor he completely transformed his physique to look the part.

In this post, we will discuss John Krasinski’s diet plan which made him gain 25 lbs of muscle mass in just 16 weeks. We are sure you are going to learn a lot from it. Let’s proceed.

John Krasinski’s Diet Plan

John Krasinski Diet
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John Krasinski has always been a big foodie. In order to get into shape to portray the character of a Navy SEAL, John had to make many sacrifices regarding his food choices. Previously, he used to think that to build a muscular physique, he can eat anything that he desires. The excess amount of food will get converted into muscle with proper training. But very soon, he realized that he was wrong.

John Krasinski was put on a strict diet plan that comprised nutritious food items. His diet plan was targeted towards putting on lean muscle mass on his lanky frame. It also contributed towards promoting fat loss.

John Krasinski’s diet plan was structured in a manner that allowed him to feed his body with an adequate amount of good calories. This was crucial as it served as the prerequisite for gaining muscle mass. To ensure that he doesn’t put on excess fat on his frame, the proportion of fat in his diet plan was kept low.

You might be assuming that John must be chugging numerous protein shakes on a daily basis to support muscle building. But that’s not true. To fulfill his everyday requirements of protein, he prioritized eating whole food items. He used to take only 1-2 scoops of protein powder every day.

John Krasinski consumed 3-4 meals a day that allowed him to build a physique that made him look like a real-life Navy SEAL. The following table will elucidate John Krasinski’s meal plan.

John Krasinski Meal Plan

Meal 1- Breakfast

Pudding (made using ¼ cup of almond milk, 2 scoops of whey protein powder, 2 frozen blended bananas, and 2 squares of dark chocolate)

Whole grain wheat bread topped with peanut butter, jam or almond butter

Coffee or Green Tea

Meal 2- Lunch

Brown rice, sources of lean proteins (egg whites or chicken breast), green salad

Meal 3- Dinner

Sweet potatoes, chicken breast, low carb veggies (like celery, cucumber and broccoli)

Being disciplined with the time

For John Krasinski, building a lean and muscular physique was not only confined to eating healthier food items. He also had to make sure that he was eating each of his meals at the right time. For instance, post his intense workout sessions, he used to feed his body good sources of proteins and carbs. The former allowed him to recover his sore muscles whereas the latter served as a great source of energy for him.

High water intake

John always made sure to consume plenty of water every day. It kept his body hydrated which allowed him to go through his intense training sessions with ease. Drinking tons of water also allowed him to stay filled up as at times he was having hunger pangs while following a restrictive diet plan.

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What does John Krasinski eat?

The lean and muscular physique of John Krasinski is being built on the cornerstones of discipline and consistency. His nutrition plan was structured in a manner that made sure that it contained food items that are rich in their nutritional value.

John’s diet chart contains the following food items:-

  • Lean Proteins
  • Low-carb veggies
  • Chicken breast
  • Almond milk
  • Peanut butter
  • Bananas
  • Leafy greens
  • Egg whites
  • Fresh fruits
  • Sweet potatoes
  • Dark chocolate
  • Whole-grain bread
  • Green tea
  • Coffee
  • Protein Shakes

What food does John Krasinski avoid?

Following a strict diet plan is not just confined to being cautious of what food items can be eaten. You also have to be meticulous about the food items that you need to avoid. John followed suit and made sure to avoid the below-mentioned food items:-

  • Fried food
  • Junk food
  • Fatty food
  • Refined sugar
  • Processed food
  • Artificial ingredients
  • Chemical ingredients

John Krasinski’s Supplements

Around 90% of John Krasinski’s everyday nutrition came from whole food items. But to make up for the deficiencies, he relied on including a few supplements in his diet plan. They not only made up for any nutritional deficiencies in his diet plan but also provided him with a quick meal full of essential nutrients.

John Krasinski’s supplements stack included the following:-

Protein Powder

Proteins are the prime nutrient that aids muscle building. Intense training sessions subject the muscle fibers to stress which damages them. A post-workout shake made with protein powder helps in repairing those damaged muscle fibers and promotes muscle recovery and growth.

John used to consume a protein smoothie in the morning that was made using 2 scoops of protein powder. It fueled his body with adequate amounts of protein necessary for maintaining and building his muscle mass along with adding up to his overall calorie intake.


In order to build a lean and aesthetic physique, John had to follow a restrictive diet plan. Hence, to make sure his diet plan doesn’t lack any vital nutrients, he supplemented it with multivitamins. Multivitamins also helped him to maintain his muscle strength along with boosting his energy levels.

Vitamin D

Vitamin D helps in regulating the amount of calcium and phosphate in the body. It supports the absorption of calcium and keeps bones and muscles in a healthier condition. It also aids in weight loss along with having an appetite suppressing effect.

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Final Words

So that was all about John Krasinski’s diet plan. John’s dedication towards transforming his physique should also be given its due credit. And if you too want to attain a physique like him, you would have to follow in his footsteps. Through this post, it can be learned that we can bring considerable changes to our physique by sticking to a strict and nutritious diet plan just like Krasinski.